One of the best things you can do for yourself and your developing baby is to commit to a smartly designed, natural and minimally processed diet. Perhaps at no other time in your life will the choices you make regarding what to put in your mouth be more important, because you're not just eating for two -- you're building a baby. The dark berries you add to a smoothie not only taste good but also help to grow the vision center of your baby's eyes. The omega-3 fatty acids you consume will not only help to support your mood but will form the cell walls of your baby's brain and nervous system.

You can simplify the transition for yourself by sticking to natural, minimally processed foods. Switching to a whole-foods diet is an easy way to make sure you're getting more of the good stuff and avoiding things commonly found in processed foods that just aren't helpful, such as artificial ingredients, excessive amounts of simple sugars, and unhealthy fats. With those things out of the way, you leave ample room for the basics -- fresh fruits and vegetables, whole grains, dairy, nuts, legumes and lean animal protein.

Listen to your body
Morning sickness has always perplexed me. As a naturopathic physician, I believe the body has its reasons for everything it does, but I've been challenged to explain the purpose of morning sickness. Perhaps it's a way to let you know something is different (in case you couldn't already tell!). Another theory is the drastic changes in hormones your body experiences in early pregnancy cause nausea and malaise. Whatever the reason, morning sickness is an opportunity to tune into your body and, with some careful listening, learn how to minimize this uncomfortable part of pregnancy through diet.

Instead of hopping on the first diet you read about, take some time to listen to what your body is telling you. You may find that some of your favorite foods no longer appeal to you and that foods you've sworn off in the past now sound increasingly tasty. I like to think that cravings and aversions are your body's way of directing you to the nutrients it needs in the moment. If you've avoided specific foods in the past, you may want to grant yourself permission to eat these foods if your body is telling you it wants them.

Especially if you're a vegetarian or vegan -- consider relaxing your dietary restrictions if your body craves animal protein. While it's possible to maintain a healthy pregnancy through vegetarian sources, it can be much more challenging. Looking for local and humanely raised sources of animal protein may be one way to compromise during pregnancy and ensure you're getting what you and your baby need.

You may also find that you need to eat smaller portions but that you need to eat more frequently. A piece of fresh fruit before bed and then a couple of whole-grain crackers as soon as you wake in the morning can make for more comfortable sleep and less nausea the next day. If you do wake during the night, consider keeping a small snack next to the bed. Just a few bites of a complex carbohydrate, such as a few whole-grain crackers, will help to keep your blood sugar balanced and may help you feel more capable of taking on the new day.

Small snacks shouldn't be limited just to bedtime. You may find that eating frequently throughout the day also helps you feel better. Keep some raw nuts in your purse, office drawer and car. You'll be amazed at how some quick, dense calories can help you maintain normalcy as you multitask with life and growing a baby. The experience of being pregnant provides its own emotional ups and downs, so there's no need to add to any mood swings because you've let your blood sugar get too low.

What to eat and why
Regardless of your philosophies on supplementation, almost all health professionals recommend taking a prenatal multivitamin while pregnant. Think of a prenatal multivitamin as a nutrition insurance policy. Even the best diets run the risk of being low in some essential nutrient. A multivitamin ensures you've got at least the minimum level of each nutrient covered.

Another supplement your doctor will hopefully recommend taking during pregnancy is an essential fatty acid. The science on essential fatty acids and fetal brain, nervous system and immune system development is strong. Westerners tend to be low in omega-3 fatty acids, so taking a supplement with them before conceiving and throughout pregnancy is an important support.

There's some debate about whether plant sources of essential fatty acids are sufficient to provide benefit to fetal development. Converting the essential fatty acids from a plant such as flax requires a long series of biochemical reactions in the body, decreasing the amount of essential fats that get converted to the necessary form for use. Essential fats from fish are the closest in structure to the form we need in order to utilize these compounds. It is for this reason that you may want to consider a fish oil supplement. If you are vegetarian or vegan, consider expanding your diet to include this form of fatty acid.

As I mentioned previously, all nutrients found in a prenatal vitamin are important. However, there are a few that either can be confusing or are worth drawing specific attention to:

Beta-carotene (vitamin A): Beta-carotene is just two vitamin A molecules stuck together. Beta-carotene is Mother Nature's way of packaging vitamin A in plants, and the packaging method is quite smart. While too much vitamin A can be toxic to a fetus, beta-carotene is not. Taken in this way, the body gets to decide how much it wants to break down and use. You can find beta-carotene in orange- and yellow-colored fruits and vegetables. Take up to 5,000 international units of vitamin A in supplement form daily.

Antioxidants: Antioxidants help support immune function during pregnancy. Your immune system is naturally depressed while carrying a baby, so being sure to consume lots of antioxidants is one way to help maintain your body's natural defenses. Citrus fruit and dark berries are great sources of antioxidants.

Folate: This vitamin is part of the B vitamin family and plays an important role in DNA synthesis and nervous system development. Too little folate during pregnancy can result in neural tube defects, premature birth and anemia. Take 400 to 800 micrograms in supplement form daily and consume lots of dark green leafy vegetables, orange juice, and lima, kidney and garbanzo beans.

Calcium: Strong bones need calcium, and this is definitely the case for baby bones! Calcium citrate and calcium malate are easier forms to absorb than calcium carbonate, so look for a multivitamin with one of these forms. Take 1,200 milligrams each day in supplement form. While dairy is always a great source for calcium, dark green leafy vegetables are also excellent sources.

Iron: When you are pregnant, about one-third of your iron supply is used by the fetus to form its blood. Because your own blood supply also increases during pregnancy, the risk for iron-deficiency anemia is real. Anemia can lead to fatigue, increased risk of hemorrhage and premature birth. Ask your doctor to run a ferritin test at the beginning of your pregnancy as a way to assess your level of stored iron. This will help you create a plan to ensure adequate intake of iron during and after your pregnancy. Take 30 to 90 milligrams of iron in supplement form daily. Dietary sources of iron include whole grains, nuts, prunes, egg yolks and red meat. It's a great idea to eat foods containing iron and vitamin C together, because consuming vitamin C increases iron absorption.

Pregnancy is such an amazing event and an opportunity for your body to demonstrate some of its more miraculous talents and qualities. Looking at food not just as sustenance but as the building blocks of your forming baby can be a great way to motivate yourself to make the best choices possible when it comes to eating. It's also one of the first and most important ways for you to step into your role as mother and provider.

Please consult your health care provider for advice about any specific diet, nutrition or exercise concerns during pregnancy.

Dr. Keegan Sheridan is a licensed naturopathic physician and Kashi's Natural Food and Lifestyle Expert. Her mission at Kashi is to be an evangelist for the benefits of a natural, healthy lifestyle.